Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.
Whole grains contain the entire grain kernel, the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, quinoa, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, white bread, and white rice.
During your Getting REAL journey, you'll want to begin switching out refined grains for whole grains. Below are some examples of whole grains. Try to challenge yourself to experiment with some whole grains that are new to you. If you have a gluten sensitivity, you’ll want to avoid any gluten-containing grains.
Have you checked the list of ingredients on your store-bought sandwich bread? Even if buying whole-wheat bread, there is a good chance it is filled with upwards of 30 or more ingredients that may contain high-fructose corn syrup, chemical dough conditioners, added sugars, artificial flavorings or coloring and GMOs.
If looking to purchase store-bought bread, target sprouted grain or Ezekiel breads and as always be sure to read the ingredients for any that aren’t real food.
Did you know that it only takes four ingredients to make bread – flour, yeast, water and salt? Not only is it just a few ingredients, it’s also very easy to make your own bread! Make it your goal to at least experiment with making your own bread during your Getting REAL journey.
Simple Whole Wheat Bread
1 ½ tablespoons quick acting yeast
2 ½ cups warm water (not hot)
1/3 cup raw honey
1/3 cup coconut oil
3 teaspoons salt